Soups

  • Healthy pregnancy recipe celery-apple-soup

    Celery and Apple Soup

    Healthy pregnancy recipe celery-apple-soup

    Looking for a summer lunch full of prenatal vitamins? This recipe packed with vitamin C and folic acid for a healthy pregnancy and it’s delicious!

    This light and refreshing summer soup is a useful standby as part of your healthy pregnancy diet as it slips down a treat on days when you don’t feel much like eating. Celery contains vitamin C, potassium and folic acid (all essential for pregnancy nutrition) along with useful fibre – stay away from celery seeds though as some research has suggested they can lead to uterine bleeding and contractions.

    Ingredients

    2 onions, chopped
    2 cloves of garlic, crushed
    2 rashers of bacon chopped
    1 tbsp of light olive oil
    1 cup of lentils
    2 cans of chopped tomatoes
    3 ripe fresh tomatoes, chopped –
    ½ tsp of smoked paprika (more to taste)
    500ml of chicken or vegetable stock

    Method

    1. Saute the onions and the garlic in the butter until soft. Peel and chop the apples and potato and add to the pan and continue to cook gently. Add the chopped celery and cook with the lid on for a few more minutes – don’t allow the vegetables to brown.
    2. Pour on the boiling stock and simmer until the vegetables are tender.
    3. Liquidize and, if you prefer to get rid of the stringy bits of the celery, put through a sieve.
    4. Add the lemon juice and salt & pepper to taste. Freshly grated nutmeg will enhance the flavour.
    5. Serve with a dollop of crème fraiche and a garnish of finely chopped celery leaves.

    FittaMamma Tip: Use the reserved inner stalks of celery to serve with one of our dip recipes – Beetroot Hummus, plain Hummus or Mushroom Pate!

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  • Healthy pregnancy diet recipe Tomato-and-lentil-soup

    Tomato and Lentil Soup

    Healthy pregnancy diet recipe Tomato-and-lentil-soup

    This easy recipe packed with prenatal vitamins and nutrients – tick off folic acid, vitamins, protein and fibre – perfect for your healthy pregnancy!

    Lentils are great for pregnancy nutrition – an excellent source of iron more than you’ll find in meat and eggs) they are also packed with protein, contain folic acid, lots of essential B Vitamins and plenty of fibre. And they’re cheap and easy to prepare – the humble lentil is ideal healthy food for pregnant women! The Tomatoes in this recipe will also give you a dose of Beta Carotene and Vitamin C – a fabulous combination for your healthy pregnancy diet!
    Our tomato and lentil soup takes no more than a few minutes to prepare – this recipe makes a generous quantity but any leftovers can be frozen for another lunch.

    Ingredients

    2 onions, chopped
    2 cloves of garlic, crushed
    2 rashers of bacon chopped
    1 tbsp of light olive oil
    1 cup of lentils
    2 cans of chopped tomatoes
    3 ripe fresh tomatoes, chopped –
    ½ tsp of smoked paprika (more to taste)
    500ml of chicken or vegetable stock

    Method

    1. Sauté the chopped onions and garlic in the oil over a moderate heat for a few minutes until the onion is starting to soften. Add the bacon and continue to sauté until the bacon is cooked. Add the chopped fresh tomatoes and stir over the heat until they start to collapse. Stir in the smoked paprika.
    2. Tip in the two cans of chopped tomatoes and stock. Bring to the boil. Add the washed lentils.
    3. Reduce the heat and simmer until the lentils have softened and the soup has achieved the right consistency – add more liquid if it’s too thick, simmer a little longer if it’s too runny!
    4. If you prefer a smooth soup you can blitz this in a food processor but it’s good left with a bit of texture. Serve with wholemeal bread for a healthy pregnancy lunch and add a swirl of crème fraiche or yogurt to make it look pretty!

    FittaMamma Tip

    Leave out the bacon and use vegetable stock for a delicious vegetarian option!

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  • Healthy pregnancy recipe pea soup

    Fresh Pea Soup

    Healthy pregnancy recipe pea soup

    Want an easy lunch packed with prenatal vitamins? Our pea soup is full of vitamin b, high in fibre and protein – perfect for your healthy pregnancy!

    A gorgeous colour and soooo quick and easy! Green peas are packed with essential pregnancy vitamins including vitamin B, vitamin A and Vitamin K! As well as being high in fibre and vegetable proteins and making a delicious soup the whole family will enjoy!

    Ingredients

    1 pound fresh or frozen peas
    1 large onion finely chopped
    Dash of sunflower oil or a knob of butter
    2 cups lamb stock (from a cube is fine )
    1 cup milk
    ½ cup of natural yogurt
    Salt and pepper
    Spring of fresh mint
    Freshly mint leaves to garnish

    Method

    1. Finely chop the onions and soften until translucent in a dash of sunflower oil or small knob of butter.
    2. Add the peas, and the hot stock. Bring to a boil, reduce heat, cover and simmer 10 minutes.
    3. Add the sprig of mint and blend ( a hand held blender is ideal for making soup). Stir in the yogurt and milk and season to taste.
    4. Serve with fresh bread – or better still, fresh walnut bread!

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  • healthy pregnancy recipes carrot-and-tomato-soup

    Carrot and Tomato Soup

    healthy pregnancy recipes carrot-and-tomato-soup

    Looking for a healthy lunch packed with prenatal vitamins? Our delicious soup includes beta carotene and vitamin C – perfect for your pregnancy diet!

    Another souper easy recipe that only takes minutes to make. Carrots are rich in beta-carotene with is good for your eyesight, immune system and healthy skin. It’s better to scrub carrots clean rather than peel them as many of the nutrients are located in the outer covering. Tomatoes are packed with antioxidants and pregnancy nutrients, especially Vitamin C which helps form healthy bones, teeth and gums.

    Ingredients

    1 medium onion, finely chopped.
    1 clove of garlic, crushed.
    I tbsp olive oil.
    3-4 large carrots roughly chopped into small cubes.
    2 tins of chopped tomatoes .
    ½ pint of chicken or vegetable stock.
    2-3 tbsps crème fraiche.
    1 tbsp of fresh oregano (if available) and a sprig of fresh thyme both finely chopped – or used dried oregano & thyme to taste.
    Salt and freshly ground black pepper to taste

    Method

    1. Gently fry the onion and garlic in the oil until the onion is transparent.
    2. Add the carrots, stir and fry for a minute or two before pouring in the stock.
    3. Simmer gently until the carrots are tender (this shouldn’t take more than 5-10 minutes) and add the tomatoes and herbs.
    4. Continue to simmer to allow the flavours to meld together and blend.
    5. Add the crème fraiche and more water if it’s too thick.
    6. Re-heat gently.
    7. Season to taste and serve with an extra swirl of crème fraiche on top. Vary the herbs to ring the changes – flat leaf parsley works well.

    FittaMamma Tip

    It’s worth investing in a hand held blender for soups – it will be really useful for pureeing baby food too!

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  • healthy pregnancy recipe Sweet-potato-coconut-soup

    Sweet potato and coconut cream soup

    healthy pregnancy recipe Sweet-potato-coconut-soup

    Looking for a tasty lunch option for your pregnancy diet? This delicious soup recipe is packed with vitamin C and dietary fibre for a healthy pregnancy!

    This soup is made with nutrition power house sweet potatoes, they are rich in vitamin C and provide an abundance of Vitamin A – which helps body tissue repair itself and aids cell growth. They are also a good source of dietary fibre and help to maintain a steady blood sugar level. This recipe also contains ginger which can help ease pregnancy nausea and is delicious!

    Ingredients

    1 tbsp groundnut oil
    1 onion, peeled and diced
    1 garlic clove, crushed
    1.25cm/½in piece fresh ginger, peeled
    675g/1½lb sweet potatoes, peeled and diced
    1 tbsp lemongrass, chopped
    570ml/1 pint vegetable stock
    570ml/1 pint coconut cream
    Salt and freshly ground black pepper
    2 limes, zest and juice
    Few slices of chilli to garnish

    Method

    1. Heat the oil in a large saucepan and gently fry the onion, garlic and ginger for about 5 minutes until tender. Add the sweet potatoes and lemongrass and cook for a further 3 minutes.
    2. Add the stock and bring to the boil. Reduce the heat and simmer, covered, for 20 minutes until the vegetables are tender.
    3. Add the coconut cream and blend.
    4. Heat through without allowing the soup to boil. Simmer for a few minutes to allow the flavours to develop. Add salt and pepper to taste.
    5. Add the lime juice and enjoy!

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  • healthy pregnancy recipe Mushroom-soup

    Mushroom Soup

    Healthy pregnancy Mushroom-soup recipe

    Looking for a tasty lunch option for your pregnancy diet? Our yummy mushroom soup recipe is packed with vitamin B for your healthy pregnancy!

    Yummy, comforting mushroom soup and a chunk of wholemeal bread is an ideal lunch on a chilly day for your healthy pregnancy diet! Mushrooms are a good source of Vitamin B, essential for pregnant women because they help you to use the energy from your food as well as promoting the healthy development of your baby’s nervous system and red blood cells.
    This recipe is quick and easy – use the best quality chicken stock that you can.

    Ingredients

    500gms of chestnut mushrooms, chopped
    1 onion peeled and finely chopped
    3 cloves of garlic, crushed or finely sliced
    Handful of fresh flat leaf parsley, chopped
    A few sprigs of fresh thyme, chopped – or ½ tsp dried thyme
    1 litre of chicken stock
    75ml of single cream
    Splash of olive oil

    Method

    1. Heat the oil over a medium heat and add the onions and garlic. Sweat gently for a few minutes until they’re beginning to soften and add the mushrooms. Continue cooking until soft and add the stock and herbs.
    2. Simmer for 15 minutes and blend until smooth – or almost smooth if you prefer more texture.
    3. Add the cream and re-heat, without letting the soup boil.
    4. Serve garnished with a sprig of fresh parsley and a chunk of wholemeal bread.

    FittaMamma Tip

    Use up the carcass leftover from a roast chicken to make the stock. Simply put in a large pan with an onion, carrot, a couple of cloves of garlic, a generous shake of herbs and cover with cold water. Add additional veg to taste – a stick of celery or a leek works well. Bring to the boil and simmer for 1.5 to 2 hours, strain and store. This will keep for 3-4 days in the fridge or freeze to use as needed.

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  • healthy pregnancy diet Corn-haddock-chowder

    Smoked haddock & corn chowder

    healthy pregnancy diet Corn-haddock-chowder

    Try this healthy pregnancy soup recipe for a protein rich meal that will keep you full while ensuring you enjoy your essential prenatal vitamins

    This delicious soup is easy to prepare and makes a robust and sustaining lunch. If you’re monitoring your pregnancy diet it contains milk to contribute to your calcium intake, fish to boost your lean pregnancy protein and the fresh sweetcorn is a great source of fibre.

    Ingredients

    2 tbsp oil (sunflower or similar)
    1 medium onion, chopped
    1 red pepper, chopped
    400gms of potatoes, peeled and diced
    2 corn cobs, kernels removed
    200 g natural uncooked smoked haddock
    1 small red chilli (optional) finely chopped
    500ml fish or vegetable stock
    400ml milk

    Method

    1. Heat the oil in a large pan and gently fry the onions until soft. Add the pepper and chilli (if using) and fry for 2-3 minutes longer.
    2. Add the potatoes, sweetcorn and stock and bring to the boil.
    3. Simmer until the potatoes and corn are tender (about 10-15 minutes).
    4. In the meantime, poach the haddock gently in the milk (about 5 mins). Remove the haddock from the milk and flake the fish, discarding the skin.
    5. You might prefer to blend the soup at this stage – but don’t go too smooth, this soup should retain some texture.
    6. Add the fish and the milk to the soup and reheat, simmering for a few minutes so the flavours blend.

    FittaMamma Tip

    Add a dollop of crème fraiche and some chopped parsley to garnish
    Use tinned or frozen corn if the fresh corn is unavailable

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  • healthy pregnancy recipes Chicken-Chowder

    Chicken Chowder with smoky bacon

    healthy pregnancy recipes Chicken-Chowder

    Want a healthy tasty way to use up left over chicken? Try this simple chicken chowder soup recipe for a tasty addition to your healthy pregnancy diet

    This chunky chicken soup is a pregnancy meal in itself – filled with plenty of vegetables and with the delicious smoky flavour of the bacon, it’s a great way to serve up the leftovers from yesterday’s roast chicken dinner. Serve with a big chunk of wholemeal bread for added fibre for your pregnancy diet.

    Ingredients

    100gms of smoked streaky bacon or pancetta
    A tbsp of olive oil
    1 large onion, diced
    1 stick of celery, chopped
    1 large (or two small) potatoes, peeled and diced
    1 clove of garlic, crushed
    100gms of sweetcorn (tinned or frozen is fine)
    100ml of single cream
    800ml of chicken stock
    100gms (or more) or cooked chicken roughly chopped
    1 tbsp of fresh parsley, finely chopped

    Method

    1. Gently fry onions with the garlic in the olive oil until the onion has softened. Add the potatoes and celery and continue to fry, stirring to avoid browning the vegetables.
    2. Add the stock, bring to the boil and simmer until the potatoes are tender.
    3. Whilst they are cooking, fry the bacon until it is crisp and golden.
    4. Add the sweetcorn to the stock and vegetable and cook for 5-6 minutes longer.
    5. Add the chicken, bacon and cream and continue to simmer gently without boiling until the chicken is thoroughly heated.
    6. When you’re ready to serve the soup, stir in the parsley.

    FittaMamma Tip

    If you prefer a smoother soup instead of this chunkier pregnancy meal option – simply blend until you’ve reached your preferred consistency.

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  • healthy pregnancy diet chicken kale soup recipe

    Chicken & Kale Soup

    Watch Korin Nolan show you how to make a vitamin packed soup ideal for your pregnancy diet with chicken and kale it is simple and so delicious!

    Get inspired by the fabulous Korin Nolan as she shows us how to make a super delicious, vitamin packed soup for your healthy diet. It will only take a couple of minutes and is full of vegetable, protein and so tasty. Follow along and enjoy!

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  • healthy pregnancy recipes Carrot-and-ginger-soup

    Carrot & Ginger Soup with Lime & Coconut

    healthy pregnancy recipes Carrot-and-ginger-soup

    Warming soup recipe ideal which also packs in the essential prenatal vitamins! Try the yummy recipe as part of your healthy pregnancy diet

    Add a tropical twist to carrot soup with the addition of lime and coconut – it’s a warming and delicious way to spice up one of our favourite carrot soup recipes. We’re great advocates of ginger for pregnant women as it’s so soothing on your stomach if you’re suffering from pregnancy heartburn. And of course, carrots are an excellent source of beta-carotene – essential as part of your healthy pregnancy diet!

    Ingredients

    1 tablespoon of olive (or coconut) oil
    1 tablespoon of finely grated fresh ginger
    1 crushed garlic clove
    2 small onions finely chopped
    5-6 large carrots (about 900 gms) diced
    800 ml vegetable or chicken stock
    Juice of 2 limes
    400ml tin of coconut milk

    Method

    1. Heat the oil and gently sauté the chopped onion, garlic and ginger without browning.
    2. Add the carrots and the stock, bring to the boil and simmer for around 20 minutes until the carrots are tender.
    3. Blend until smooth.
    4. Add the coconut milk and the lime juice.
    5. Taste and season as necessary.
    6. Garnish with a slice of lime – or simply enjoy with a slice of wholemeal or walnut bread!

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